Week two of tasty healthy meals for your family this year. This week comes from three different cookbooks – the two from last week plus the Betty Crocker Quick Fixes cookbook. This week is full of new meals and new tastes.
So here’s the menu! Pick at least one night this week to make a healthier meal for your family. Own what your family eats one meal at a time.
Bon Appetit!
MONDAY
Black bean burgers
Sweet potato fries (just cut up some sweet potatoes into strips, put some olive oil and a little seasoning and bake in the oven)
Fresh fruit
TUESDAY
Stir fry (a meal in itself)
WEDNESDAY
Herbed pork loin roast
Brown rice
Peas
THURSDAY
Fettuccini with ricotta, tomato and basil
Garlic bread
Side salad
THIS WEEK’S RECIPES
Black bean burgers (Start to finish – 25 minutes)
Ingredients
1 can black beans undrained
1 can (4.5 oz) chopped green chiles undrained
1 cup plain dry bread crumbs
1 tsp chili powder
1 large egg, beaten
¼ cup yellow cornmeal
2 Tbsp. vegetable oil
6 hamburger buns, toasted
2 Tbsp. mayo or salad dressing
1 ¼ c. shredded lettuce
3 Tbsp. chunky salsa
Avocado slices (optional)
Instructions
In food processor or blender, place beans. Cover and process until slightly mashed. Remove from food processor to medium bowl. Stir chiles, bread crumbs, chili powder and egg into beans. Shape mixture into 6 patties, each about ½ inch thick. Coat each patty with cornmeal. In a 10-inch skillet, heat oil over medium heat. Cook patties in oil 5-10 minutes, turning once, until crisp and thoroughly cooked on both sides. Spread bottom halves of buns with mayo. Top with lettuce, patties, salsa, avocado and tops of buns.
Stir Fry
Ingredients
(Use whatever you have left over in the fridge, but here are some of my favorite options)
1 lb. chicken cut into cubes
Pea pods
Green peppers
Red peppers
Onions
Zucchini
Broccoli
Stir fry sauce (I use Tastefully Simple’s stir fry sauce)
Rice
Instructions
Heat oil in Wok over medium-high heat. Add onions, peppers, pea pods, zucchini and cook for 2 minutes. Remove from Wok. Add 2 more tsp. oil to Wok and cook chicken 2-3 minutes or until chicken is no longer pink. Return veggies to Wok and add stir fry sauce. Cook about another minute until heated through. Serve over rice.
Herbed Pork Loin Roast
Ingredients
1 Tbsp. finely chopped fresh rosemary
1 Tbsp. finely chopped fresh parsley
¼ tsp. garlic powder
¼ tsp. salt
¼ tsp. black pepper
¼ tsp. red pepper
1 (2 1/2-pound) pork loin roast, trimmed of visible fat
2 tsp. EVOO (extra virgin olive oil)
Instructions
Preheat oven to 350F. In a small bowl, mix rosemary, parsley, garlic powder, salt, pepper and red pepper. Rub the roast with olive oil, then herb mixture. Let stand 15 minutes.
Preheat a large non-stick ovenproof skillet to medium-high heat. Add pork and sear on all sides (including both ends) until just browned. Transfer to oven and roast 30-35 minutes or until meat thermometer inserted in center registers 158F. Cover loosely with foil and let stand 10 minutes. Slice into thin slices, pour any pan juices over top and serve.
Fettuccini with ricotta, tomato and basil
Ingredients
2 pkgs. (9 oz.) refrigerated fettuccini
6 Tbsp. butter or margarine, melted
1 ½ cup ricotta cheese
1 cup grated parmesan cheese
2 large tomatoes, seeded and chopped (2 cups)
¼ cup coarsely chopped fresh basil leaves
Instructions
Cook and drain fettuccini as directed on package using 4-quart saucepan. Return to saucepan.
In small bowl, mix butter, ricotta cheese and ¾ cup of parmesan. Toss with fettuccini.
Serve fettuccini topped with tomatoes, basil and remaining ¼ cup parmesan cheese.
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